EFFECTS OF SELECTED ASANAS IN HATHA YOGA ON AGILITY

Edited by: D.A.A. Scientific Section Martos (Spain)

[email protected]

Received: 11 may 2009 Accepted: 15 july 2009

Correspondence to:

Baljinder S. Bal

Director Physical Education

D.A.V. Institute of Engineering and

Technology, Jalandhar, Punjab. INDIA

Tel: 09876448434 (M), 0181-2200126

Email: [email protected]

Journal of Sport and Health Research 2009, 1(2):75-87

J Sport Health Res ISSN: 1989-6239

75

Original

EFFECTS OF SELECTED ASANAS IN HATHA YOGA ON

AGILITY AND FLEXIBILITY LEVEL

Bal, B.S.1; Kaur, P.J.

2

1D.A.V. Institute of Engineering and Technology, Jalandhar, Punjab INDIA

2Baring Union Christian, College, Batala, Punjab, INDIA

Bal, B.S.; Kaur, P.J. (2009). Effects of selected asanas in hatha yoga on agility and

flexibility level. Journal of Sport and Health Research. 1(2):75-87.



76

ABSTRACT

The present study was conducted to

determine the effects of selected asanas in

hatha yoga on agility and flexibility level.

The subjects for the study were selected on

the basis of random group design. Thirty

(N=30) male students were selected as

subject for the present study from D.A.V.

Institute of Engineering and Technology,

Jalandhar (Punjab), INDIA. All the subjects

ranged between the chronological age of

18-25 years. The selected subjects were

further divided into two groups.

Experimental treatment was then assigned

to group “A” while group “B” acts as

control. “Hexagonal Obstacle Test” was

used to measure Agility whereas “Sit and

Reach Test” was used to measure

Flexibility. The subjects were subjected to

the six week yogasanas training programme

that includes Swastikasana, Mayurasana,

Matsyendrasana, Paschimottanasana and

Gomukhasana.

The difference in the mean of each group

for selected variable was tested for the

significance of difference by “t” test. The

level of significance was set at 0.05. The

results have shown the significant

improvement in flexibility, since cal. t (=

8.122) > tab t .05 (14) (= 2.145). The

treatment of six week yogasanas training

programme also shown significant

improvement in case of agility, since cal. t

(= 7.376) > tab t .05 (14) (= 2.145).

Key words: Yogasanas, Hatha Yoga,

Agility, Flexibility, Hexagonal Obstacle

Test, Sit and Reach Test.



77

INTRODUCTION

Hatha Yoga has become increasingly

popular in western countries as a method

for coping with stress and as a means of

exercise and fitness training[1]

. However,

little is known about the physiological and

psychological effects of hathya yoga

practice. The school of hatha yoga attaches

a lot of importance to the perfect physical

form, believing it to be a way of attaining

spiritual perfection and to this end it takes

the help of pranayama (breath-control

exercises) and mudras (hand gestures) to

attain self-realization. Often seen as part of

Raja Yoga, the origins of hatha yoga can be

traced to Gorakhnath, the 12th-century

founder of the Kanphata Yogis. The word

'hatha' is derived from the two root terms,

'ha' meaning 'the sun' and 'tha' meaning 'the

moon'. Taken together, the term stands for

'union of force'. Hence, central to hatha

yoga disciplines is the harmonizing of its

positive (sun) and negative (moon)

currents.

Hatha yoga is the most popular branch of

yoga. It is known as a branch of yoga that

unites pairs of opposites, and its goal is to

achieve balance between body & mind by:

Postures (physical tone & awareness);

Breathing techniques (controlled

breathing);

Meditation (controlled concentration).

The three main elements used in hatha yoga

to attain its purposes are the body, the

physical part of man; the mind, the subtle

part; and the element that relates the body

with the mind in a special way, the breath.

Over the last 10 years, a growing number of

research studies have shown that the

practice of hatha yoga can improve strength

and flexibility, and may help control such

physiological variables as blood pressure,

respiration and heart rate, and metabolic

rate to improve overall exercise capacity[2]

.

There have been many studies on yoga and

its effects on physical function[3]

but with

the phenomenal and ever increasing

popularity of hathya yoga in the past few

years, there is a surprising lack of research

on this particular discipline and as a result

the present study had been undertaken to

examine the effects of selected asanas in

hatha yoga on agility and flexibility level.

METHODS

Subjects

The subjects for the present were selected

on the basis of random group design. Thirty

(N=30) male students were selected as

subject for the present study from D.A.V.

Institute of Engineering and Technology,

Jalandhar (Punjab), INDIA. All subjects

ranged between the chronological age of

18-25 years. The selected subjects were

further divided into two groups.

Experimental treatment was then assigned

to group “A” and group “B” acts as control.

The subjects were subjected to the six week

training programme of Swastikasana,

Mayurasana, Matsyendrasana,

Paschimottanasana and Gomukhasana.

Hexagonal obstacle test was used to

measure agility whereas Sit and reach test

was used to measure flexibility.

HEXAGONAL OBSTACLE TEST

Objective

The objective of the Hexagonal Obstacle

Test is to monitor the athlete's agility.

Required resources

To undertake this test you will require:

a) 66 cm sided hexagon marked out

on the floor

b) Stop watch



78

Test procedure

The Hexagonal Obstacle Test is conducted

as follows:

• The athlete stands in the middle of

the hexagon, facing line A

• At all times throughout the test the

athlete is to face line A

• On the command GO the watch is

started and the athlete jumps with

both feet over line B and back to

the middle, then over line C and

back to the middle, then line D and

so on

• When the athlete jumps over line A

and back to the middle this counts

as one circuit

• The athlete is to complete three

circuits

• On completion of three circuits the

watch is stopped and the time

recorded

• The athlete rests and then repeats

the test

• On completion of the second test

determine the average of the two

recorded times.

If you jump the wrong line or land on a line

then the test is to be restarted.

SIT AND REACH TEST

Objective

Sit and Reach Test measures the flexibility

of the lower back and hamstrings.

Required resources

To undertake this test you will require:

a) Sit and Reach Box about 30cm (12

inches) high.

b) A meter rule.

Reprinted from Horger and Hopkins, 1992

Test procedure

The subject sits on floor with shoes off.

Subject places bottom of feet (10 to 12

inches apart) against side of box

(approximately 12" or 30 cm high) with

knees straight. Tester places measuring

stick on box parallel to subject’s legs; 15"

or 38 cm at edge of box closest to subject

and end of measuring stick ("0") toward

subject. Subject places hand over hand and

reach as far as possible over measuring

stick without bending knees. Best of three

tries is recorded.

SIX WEEK OF YOGASANAS TRAINING

PROGRAMME

First stage in Hath yoga is Asana. The aim

of asanas is to strengthen the body, clearing

the impurities of nadis and to make the

body fit for sitting comfortably in

meditation for long hours. The present

study had been undertaken to examine the

effect of selected asanas in hatha yoga on

agility and flexibility level. The

experimental group received training in

physical postures (asanas, 90 minutes). The



79

asanas which were practiced every day

included:

1. Swastikasana

2. Mayurasana

3. Matsyendrasana

4. Paschimottanasana and

5. Gomukhasana

SWASTIKASANA

MAYURASANA

MATSYENDRASANA

PASCHIMOTTANASANA

GOMUKHASANA

STATISTICAL ANALYSES

The difference in the mean of each group

for selected variable was tested for the

significance of difference by “t” test[4]

. The

level of significance was set at 0.05.

Hypothesis:

Ho: µy = µx

H¹: µy ≥ µx

Level of significance:

.05

Inference:

Since calculated “t” is greater than tab t.05,

Ho (null hypothesis) may be rejected at .05

level of significance. Thus it may be

concluded that six week of yogasanas

training programme have a significant

effect on agility and flexibility level. As per

the study the above remark can be given at

95% confidence.



80

RESULTS AND DISCUSSION

The study was conducted to find out the

effects of selected asanas in hatha yoga on

agility and flexibility level. The statistical

analysis of data collected on thirty (N=30)

subjects. For each of the chosen variable,

the results pertaining to significant

difference, if any, between experimental

and control groups were assessed by “t” test

and are presented in tables (read Annex).

Table-3 shows that the mean of flexibility

of pretest of experimental group and

posttest of experimental group was 47.86

and 46.66 respectively, whereas the mean

of pulse rate of pretest of control and

posttest of control group was 50.20 and

46.8000. The “t” value in case of

experimental group was 8.122 and for

control group it was 0.414. Since cal. t

(=8.122) > tab t .05 (14) (=2.145), Ho (null

hypothesis) is rejected at .05 level of

significance. Thus it may be concluded that

six week of yogasanas training programme

showed significant improvement in

flexibility. As per the study the above

remark can be given at 95% confidence.

The graphical representation of responses

has been exhibited in figure-1.

Table-3 shows that the mean of agility of

pretest of experimental group and posttest

of experimental group was 14.70 and 13.42

respectively, whereas the mean of agility of

pretest of control and posttest of control

group was 15.41 and 15.03. The “t” value

in case of experimental group was -7.3 and

for control group it was -5.389. Since cal. t

(=-7.3) > tab t .05 (14) (=2.145), Ho (null

hypothesis) is rejected at .05 level of

significance. Thus it may be concluded that

six week of yogasanas training programme

showed significant improvement in agility.

As per the study the above remark can be

given at 95% confidence. The graphical

representation of responses has been

exhibited in figure-2.

From the results it is evident that the six

week of yogasanas training programme

showed significant improvement in agility

and flexibility level. The findings is

supported by the study conducted by

Galantino ML, Bzdewka TM, Eissler-Russo

JL, Holbrook ML, Mogck EP, Geigle P,

Farrar FT. to evaluate a possible design for

a 6-week modified hatha yoga protocol to

study the effects on Twenty-two

participants (M = 4; F = 17), between the

ages of 30 and 65 with chronic low back

pain showed improved balance and

flexibility[5]

. Likewise M.DiBenedetto,

K.Innes, A.Taylor, P.Rodeheaver, J.Boxer,

H.Wright, D.Kerrigan conducted the study

titled “Effect of a Gentle Iyengar Yoga

Program on Gait in the Elderly: An

Exploratory Study” on Twenty-three

healthy adults (age range, 62–83y) who

were naive to yoga were recruited; 19

participants completed the program. An 8-

week Iyengar Hatha yoga program

specifically tailored to elderly persons and

designed to improve lower-body strength

and flexibility. Findings of this exploratory

study suggest that yoga practice may

improve hip extension, increase stride

length, and decrease anterior pelvic tilt in

healthy elders[6]

. Study conducted by Tekur

P, Singphow C, Nagendra HR, Raghuram

N. to compare the effect of a short-term

intensive residential yoga program with

physical exercise (control) on pain and

spinal flexibility in subjects with chronic

low-back pain (CLBP). Spinal flexibility

measures improved significantly in both

groups but the yoga group had greater

improvement as compared to controls on

spinal flexion (p = 0.008; effect size 0.146),

spinal extension (p = 0.002; effect size

0.251), right lateral flexion (p = 0.059;

effect size 0.006); and left lateral flexion (p

= 0.006; effect size 0.171)[7]

.



81

CONCLUSIONS

Findings of this exploratory study suggest

that the treatment of six week yogasanas

training programme showed significant

improvement in agility and flexibility level.

REFERENCES

1. Schell FJ, Allolio B, Schonecke

OW. (1994). Physiological and

psychological effects of Hatha-

Yoga exercise in healthy women.

Int J Psychosom, 41(1-4):46-52

2. Raub JA. (2002).Psychophysiolo-

gic effects of Hatha yoga on

musculoskeletal and cardiopulmo-

nary function: a literature review. J

Altern Complement Med, 8:797

3. Hadi N, Hadi N. (2007). Effects of

hatha yoga on well-being in healthy

adults in Shiraz, Islamic Republic

of Iran. East Mediterr Health J,

13(4):829-837

4. Verma J. Parkash. A (2000). Text

Book on Sports Statistics. Venus

Publication, Gwalior, India.

5. Galantino ML, Bzdewka TM,

Eissler-Russo JL, Holbrook ML,

Mogck EP, Geigle P, Farrar FT.

(2004). The impact of modified

Hatha yoga on chronic low back

pain: a pilot study. Altern Ther

Health Med, 10(2):56-59

6. Benedetto M, Innes K, Taylor A,

Rodeheaver P, Boxer J, Wright H,

Kerrigan D. (2005). Effect of a

Gentle Iyengar Yoga Program on

Gait in the Elderly: An Exploratory

Study. Arch Phys Med Rehabil,

86(9):1830-1837.

7. Tekur P, Singphow C, Nagendra

HR, Raghuram N. (2008). Effect of

short-term intensive yoga program

on pain, functional disability and

spinal flexibility in chronic low

back pain: a randomized control

study. J Altern Complement Med,

14 (6): 637-644.



82

ANNEX

TABLE-1

FLEXIBILITY OF EXPERIMENTAL

GROUP

Pre-Test Post-Test

Sample size 15 15

Arithmetic mean 47.8667 50.2000

95% CI for the mean 41.8370 to 53.8963 44.3798 to 56.0202

Variance 118.5524 110.4571

Standard deviation 10.8882 10.5099

Standard error of the mean 2.8113 2.7136

Paired samples t-test

Mean difference 2.3333

Standard deviation 1.1127

95% CI 1.7171 to 2.9495

Test statistic t 8.122

Degrees of Freedom (DF) 14

Two-tailed probability P < 0.0001

TABLE-2

FLEXIBILITY OF CONTROL

GROUP

Pre-Test Post-Test

Sample size 15 15



Variance 84.6667 73.7429




Mean difference 0.1333


95% CI -0.5566 to 0.8233

Test statistic t 0.414


Two-tailed probability P = 0.6848



83

TABLE-3

MEAN, STANDARD DEVIATION (SD), STANDARD ERROR OF MEAN (SEM) OF

FLEXIBILITY OF EXPERIMENTAL AND CONTROL GROUP

Group Number Mean S.D. SEM ‘t’ Value

Experiment (Pre-test)

Experimental (Post-test)

15

15

47.86

50.20

10.88

10.50

2.81

2.7136

Control (Pre-test)

Control (Pre-test)

15

15

46.66

46.8000

9.20

8.5874

2.37

2.2172

8.122

0.414

*Significant at 0.05 level of confidence.

“t” .o5 (14) = 2.145

FIGURE-1


FLEXIBILITY OF EXPERIMENTAL AND CONTROL GROUP



84

FIGURE-2

P-VALUE, TWO TAILED AND ONE TAILED PROBABILITY VALUES OF A

T-TEST OF EXPERIMENTAL GROUP OF

AGILITY

FIGURE-2


T-TEST OF CONTROL GROUP OF

FLEXIBILITY



85

TABLE-4

AGILITY OF EXPERIMENTAL

GROUP

Pre-Test Post-Test

Sample size 15 15



Variance 3.5535 3.0935




Mean difference -1.2800


95% CI -1.6522 to -0.9078

Test statistic t -7.376


Two-tailed probability P < 0.0001

TABLE-5

AGILITY OF CONTROL

GROUP

Pre-Test Post-Test

Sample size 15 15



Variance 3.5041 3.7081




Mean difference -0.3800


95% CI -0.5312 to -0.2288

Test statistic t -5.389


Two-tailed probability P = 0.0001



86

TABLE-6


AGILITY OF EXPERIMENTAL AND CONTROL GROUP

Group Number Mean S.D. SEM ‘t’ Value

Experiment (Pre-test)

Experimental (Post-test)

15

15

14.70

13.42

1.88

1.75

0.48

0.45

Control (Pre-test)

Control (Post-test)

15

15

15.41

15.03

1.87

1.92

0.48

0.49

-7.3

-5.389

*Significant at 0.05 level of confidence.

“t” .o5 (14) = 2.145

FIGURE-2


AGILITY OF EXPERIMENTAL AND CONTROL GROUP



87

FIGURE-3


T-TEST OF EXPERIMENTAL GROUP OF

AGILITY

FIGURE-3


T-TEST OF CONTROL GROUP OF

AGILITY

Documents

EFFECTS OF SELECTED ASANAS IN HATHA YOGA ON AGILITY